The biceps pump is only part of the way to the large biceps muscle. If you want really big arms that stand out, you’ll also need to train your brachialis, a sometimes forgotten muscle that sits between the biceps and triceps. And you want to build up some forearm depth too.
And you can do it all at once if you are smart, the thing says Men health Fitness Director Ebenezer Samuel, CSCS You do just that in just 7 minutes with this bicep blast from Samuel. “Yes, it’s great to spend serious time growing your biceps,” says Samuel, “and longer workouts can be great. But when you need a quick one, that̵
Samuel’s 7-minute biceps blast is based on two key ideas for packing serious work with just one set of dumbbells into a tight period of time. The moves are simple: you will combine standard bicep curls and hammer curls and also work through a hammer curl iso hold. The combination of movements pushes your arms to their limits with every set. “We start with a more challenging movement in the bicep lock,” says Samuel. “Then we switch to a slightly simpler movement in the Hammer-Locke and finish it off with an isometry to sum things up. The mix of work is a lot, but it’s set up to be pushed through – even if it’s everything else than is easy. ”
All you need are a couple of dumbbells.
- Hold two dumbbells by your sides, core, and buttocks. Do 8 to 10 repetitions per side of alternating bicep curls.
- Immediate transition to hammer curls. Do 8 to 10 repetitions.
- Do a hammer curl iso hold for 5 to 10 seconds with your forearms parallel to the floor.
- Let rest for 1 minute. Do 3 sets.
The 7-minute biceps blast fits into your programming several times. You can use it as a stand-alone biceps workout, or you can do this and then put in some pushups or close-grip pushups for an ultra-fast full arm day. You can also do it after a series of back movements for an uncomfortable pull day workout. “It will give you a solid pump in no time,” says Samuel.
Hard to beat.
For more tips and routines from Samuel, check out our full list of Eb and Swole workouts. If you want to try an even more specialized routine, consider Eb’s New muscle rules Program.
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